Book Club
First rule of book club ....
In this section we will be reviewing all things books, focusing on the burgeoning wellbeing genre.
This quarter we have reviewed 'Atomic Habits' by James Clear
Within this quarter’s book club, we take a look at James Clear’s Atomic Habits which is a book that focuses on making small, incremental changes on a daily basis that, over time, will lead to the development of good habits. The perfect book to read at the beginning of the year you may argue, when many of us are looking to establish and maintain good habits.
The good thing about this book is that no matter what your goals might be, Atomic Habits offers a proven framework for improvement. James Clear is one of the world’s leading experts on habit formation and reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviours that lead to remarkable results.
There are three layers of behaviour change
One of the underlying messages of the book is that there are three layers of behaviour change: a change in your outcomes, a change in your process, or a change in your identity. Each of these layers has a difference focus – outcomes is focussed on changing results, process on changing habits and systems, and identity is all about changing your beliefs. James suggests that we approach change by addressing each level, but that we must start from the inside and work outwards – starting with the inner layer of identity, working outwards through our process then finally, outcomes.
The key is to start with repetition, not perfection
Another important distinction made by the book relates to sustaining new habits. I’m sure many of us would agree that despite our best intentions, once a new habit has been started, it can be incredibly difficult to keep it going, with most New Year’s resolution not lasting beyond January. An important point made within the book is that habits are actually built incrementally over time, and one of the most important factors in successfully sustaining a new habit is mind-set. Small wins are the key here. You don’t have to be perfect in order to form a new habit, you just need to get your reps up. Here’s what James has to say about this; “If you want to master a habit, the key is to start with repetition, not perfection. You don’t need to map out every feature of a new habit. You just need to practice it”.
The four laws of behaviour change
One of the most practical (and valuable) sections of the book covers the four laws of behaviour change. Basically, if you’re looking to break a bad habit and form a good one, these are the things that you need to know. Habits are made up of different elements – a cue, a response, and a reward. Over time, you should start to develop a craving for the reward, and that’s what forms and strengthens your habits. When you put this into a process, there are four stages to be aware of in order to form or change a habit:
How to create a good habit
1. Make it obvious (Cue). Cues are time and location-specific 2. Make it attractive (Craving) 3. Make it easy (Response) 4. Make it satisfying (Reward)
How to break a bad habit
1. Make it invisible (Cue) 2. Make it unattractive (Craving) 3. Make it difficult (Response) 4. Make it unsatisfying (Reward)
Who should read Atomic Habits?
You should! It’s an engaging read, is very relatable, and it converts something that might seem quite difficult into something that actually sounds very workable. Another key message of the book is that change isn’t easy and that it takes time. Most people give up before they start seeing positive results which is often down to poor strategy. The strategy provided in this book is both practical and proven and is an excellent resource to support the transformation you seek.
Book Giveaway
We are giving away 10 copies of the book of the quarter, Atomic Habits. If you'd like to be in with a chance of receiving a copy, please submit your details below. The first 10 people to apply will get a book sent to them in the post.
Closing date 11 April 2022